Spiced Rice with Broccoli
Spiced Rice with Broccoli - Tasty rice with Middle Eastern influences.
Healthy, because
Even smarter
Nutritional values
Broccoli is packed with immune-strengthening vitamin C, while the cashews provide plenty of protein, vitamin E and healthy unsaturated fatty acids.
If you have a little more time, use brown basmati rice, as it contains more fiber, minerals and vitamins than white basmatic rice.
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 227.5 μg | (379 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
Preparation steps
Toast cashews in a frying pan until golden brown and set aside.
Rinse and peel broccoli.
Heat the oil in a large saucepan. Add rice and toast lightly for about 5 minutes. Add spices and 1 3/4 cups of water. Bring to a boil, reduce heat and simmer over low heat until done (according to package instructions), 8-10 minutes. Add water if necessary.
Meanwhile, bring a pot of water to a boil. Cook broccoli in boiling water until al dente. Then drain.
Peel the oranges and cut segments from separating membranes.
Just before the end of cooking time for the rice, add broccoli, oranges and cashews. Season rice to taste. Remove cardamom pods, cloves and cinnamon stick before serving.
